While shoulder shrugs will help get the circulation going, this upper back move will stretch all the muscles between the shoulder blades, traps, and shoulders. Repeat this 8 to 10 times, then do the following again but roll the shoulders forward this time. Seated or standing, lift your shoulders towards your ears and squeeze them as far as possible for 1 to 2 seconds before relaxing and rolling your shoulders back and down to a resting position. The trapezius muscle is often tight with hunching because you don't notice how much extra weight your shoulders take on when typing or clicking away in front of a screen all day! Relieve tension from the shoulders and traps with shrugs.
Reading images on a diagnostic monitor for long periods can cause shoulder and neck tension. It’s recommended to avoid this move if you have shoulder problems. Then straighten your arms and slowly lift your hands a few inches, or until you can’t lift them anymore.
In either a sitting or standing position, put your arms behind you and hold your hands together with your fingers interlaced. Radiologists spend most of their time stooped forward at their reading station, so taking regular breaks to stretch your chest and shoulders is one of the best exercises to alleviate back tension and help with sitting up straight. Avoid any exercises that cause pain or discomfort. The following are some stretches for radiologists when attempting to reduce prolonged sedentary time and stiffness. Flexibility breaks allow your eyes to rest and your entire body to feel more comfortable. Plus, frequent breaks to stand and stretch increase productivity. Studies show that regular stretching can help reduce neck and shoulder pain. There are ways to combat this sedentary dilemma for a Rad that, by its nature, requires prolonged screen time. Given the conditions radiologists work in, the lack of variation in movement can cause back pain, headaches, tension, and tightness in your back, neck, and shoulders. This is especially true if you stay in the same position for hours. As a radiologist, you sit in front of a medical monitor for hours every day, reading images. Radiologists need a high concentration level to ensure they get everything right when reading images.
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